Hope & Health Nutrition Services

So thankful for the gift of Jesus.

"And the Word became flesh, and dwelt among us" John 1:14

"'you shall call His name Jesus, for He will save His people from their sins.'" Matthew 1:21

"'Glory to God in the highest'" Luke 2:14
(NASB)

Weight management can involve more than Calories. It can also include relationships with food, people and the past. It might help to gather a health team around you who can assist you in exploring these. Feel free to reach out here as part of that journey.
931-528-1617

I hope the new school year is a good (and healthy🙂) one for the kids in your life. Here are some tips for packing lunches to send with them. 🙂🍎🍞🧀

3 Tips to Build a Healthy School Lunch – Food Insight The start of the school year is a busy time. New grades, new school supplies and maturing taste buds are a lot to juggle. As a parent, deciding what to…

Did you know that July is National Blueberry Month? As you enjoy this nutritional "gold", you will be consuming anthocyanins, a group of plant chemicals with antioxidant capabilities. To your health!

Peachy Pops | MyPlate Peachy pops will be the perfect partner to your playful summer picnic. Enjoy these frosty treats on a hot day.

How about a hike in nature this weekend to contribute to your wellness through activity and leisure?

Then next week, if we can be of assistance with group exercise, nutrition counseling or massage therapy, give us a call! 🙂 931-400-0725

Are accountability and camaraderie missing pieces in your fitness plan? We can help! Call about our group exercises classes at Cumberland Wellness: 931-400-0725.

Thankful for the lives given for our freedom. What sacrifice.

Farmers Market Salsa | MyPlate Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

Food labels now include the amount of added sugars in foods and can be used for keeping a running tally through the day. The recommendation for those ages 2 and above is to limit added sugars to less than 10% of our Calories. For someone consuming 2000 Calories, that would be less than 50 g of added sugars in a day. You can imagine how quickly they can add up. (Those younger than age 2 should avoid added sugars.)
Source: Dietary Guidelines for Americans, 2020 - 2025

Spring is here! Could you use some new recipes? Here is a resource for you. Something unique about it is its displaying of different food group amounts in the recipes.
To your health!
https://www.myplate.gov/myplate-kitchen

Wellness Wednesday

Did you know that it is recommended that at least half of our grains group intake should come from whole grains?
[Dietary Guidelines for Americans, 2020 - 2025]

Here are some ideas: whole wheat pasta, oatmeal, popcorn, brown rice.

Tip: If you are not a fan of brown rice by itself yet, you can mix it with white rice to get used to it.

Happy National Nutrition Month! 🍎🥕🍞🥑🍆
Might this be a good time for you to set a food-related goal and work toward meeting it?
Here are some examples:
*increase my daily fruit intake by 1/2 cup
*switch out one refined grain (example: regular pasta) in a day for a whole grain (example: whole wheat pasta)
*make a gradual transition to ground turkey instead of higher fat ground beef

Need accountability with your eating or activity? Come on board! Call 400-0725 or 528-1617.

Wellness Wednesday on Registered Dietitian Nutritionist Day :)

Did you know that you can request a referral from your primary care provider to see a registered dietitian? And your insurance may pay for your visit. A registered dietitian can help with managing weight, diabetes, high cholesterol, high blood pressure, gastrointestinal issues and a host of other conditions. A registered dietitian can also assist if you are just wanting to improve the healthfulness of your eating.

Feel free to contact Holly Bundrant with Hope & Health Nutrition Services, the registered dietitian working alongside us here at Cumberland Wellness. You can contact her at 931-528-1617. Open the door to hope. :)

Fitness Friday

Here are some muscle-strengthening ideas: weights, resistance bands, push-ups, moving heavy objects, digging in a garden.

Here's how often we should do them 🙂: "Adults should do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week..." - Physical Activity Guidelines for Americans, 2nd edition (U.S. Department of Health and Human Services; 2018)

Call Cumberland Wellness if you'd like to do some muscle-strengthening along with others in a group class. 🙂 931-400-0725

I had the privilege of speaking at an "Adventures in LIFELONG LEARNING" class today at Cookeville First United Methodist Church for their "Heartbeats for Health: Keeping your Heart Healthy & Happy" series.

Fitness Friday

At least 30 minutes of brisk walking 5 days a week is one way for adults to meet the aerobic activity portion of the Physical Activity Guidelines for Americans. Uphill hiking or participating in a vigorous aerobics class for half that much time a week are other ways. It's good to start where you are and increase gradually.

Let Cumberland Wellness help you on your path to increased activity. 🙂

We know that vegetables are packed with nutrients and are good for us. Have you wondered the amount of vegetables you should get in a day? To give you an example: if you consume 2000 Calories in a day, the USDA Healthy U.S.-Style Eating Pattern includes 2 1/2 cup equivalents in its 2000 Calorie plan.

For more information, check out this resource. https://www.myplate.gov/eat-healthy/vegetables

Happy Thanksgiving!

From all of us at the Tim Tebow Foundation, we hope you and your family have a very blessed Thanksgiving!

So thankful for those who chose to be willing to give their lives for this great country of ours. That someone would do that to ensure I and others remain free, what commited selflessness.

❤️🤍💙

Amen.

Merry Christmas!

'Tis pumpkin season. Pumpkins contain a compound known as carotenoids, specifically beta-carotene. Beta-carotene is not only responsible for pumpkins’ signature orange color, but it is also converted into vitamin A in the body.

Vitamin A is important for normal vision, the immune system, bone health and helps regulate cell growth and division. Studies suggests that a diet rich in foods containing beta-carotene may reduce the risk of developing certain cancers and offers protection against heart disease, as well as some degenerative aspects of aging. Pumpkins are also a good source of vitamin C, fiber and potassium.

And it’s not just the pumpkin itself that supplies the health perks; the seeds are also loaded with magnesium. Magnesium plays a role in normal muscle and nerve function, healthy immune function, and bone health. Pumpkin seeds, along with other nuts and seeds, contain phytosterols, a plant chemical that may help lower LDL cholesterol levels. https://bit.ly/2mZjA4u

Happy Resurrection Day! How grateful I am that Jesus suffered for us, conquered death and lives as our Savior and Friend. ♥️

Happy World Pulses Day. 🙂

A Light shone in the darkness for us. Merry CHRISTmas!

Happy Thanksgiving!

Psalm 136:1....🍂🍁🍂

Here's a creative way to offer vegetables. 🥕

A morning Weight Freedom Workshop group is forming, to begin in December. Let me know if you are interested! Please help me share the word. Thanks! :)

Are you concerned about how the holidays will affect your weight this year? Join a 4 week Weight Freedom Workshop to help you navigate this food-laden time of year.

Visit cookevillenutrition.com/weight-freedom-workshops/ for more information. Call 931-528-1617 to create or join a group.